WOD 10.25.17

Your CrossFit Marin workout of the day is:

A. Work up to a heavy complex of

1 Clean
1 Push Jerk
1 Split Jerk

B. For time:

5-4-3-2-1 reps of:
Rope Climb
Clean and Jerk 93/65KG

WOD 10.24.17

Your CrossFit Marin workout of the day is:

A. Skill Work

Pull Up to Front Lever

B. 2 rounds for time:

30 Wall Ball
25 Toes to Bar
20 Pistol
15 Burpee

WOD 10.23.17

Your CrossFit Marin workout of the day is:

A. Establish 1 RM Snatch

B. “SQT”

3 rounds for time:
10 Ground to Overhead 43/30KG
200M Shuttle Run

WOD 10.22.17

Your CrossFit Marin workout of the day is:

A. Superset

Bent Row
2-2-2-2-2
Straight Body Lift
3-3-3-3-3

B. 5 rounds for time:

20 Thruster 20/15KG
10 Pull Up

WOD 10.21.17

Your CrossFit Marin workout of the day is:

A. Front Rack Lunge
6-6-6-6-6

B. For time:

400M Run
40 Kettlebell Swing 1.5/1P
40 Burpee
40 Kettllbell Swing
400M Run

WOD 10.20.17

Your CrossFit Marin workout of the day is:

A. Work up to a heavy
Double Hang Snatch

B. 8 rounds for max reps:

With a 1 minute clock perform:
12 V-Up
Max Rep Row For Cal
Rest 1 minute between rounds

WOD 10.19.17

Your CrossFit Marin workout of the day is:

A. Superset

Back Squat
5-5-5-5-5

Skill Work
Jump Rope
Rope Climb

B. For Time:

200 Double Under
50 Deadlift 100/70KG
10 Rope Climb

KNO 10.28.17

Want a date night?
Drop your child off with us at The Cave for dinner, recreational gym play, movies, and more!

Saturday, October 28th, is Spooky night. We’ll be wearing our Halloween customs and making some spooky art!

If you (or a friend) haven’t already done so, fill out our new member registration form online, and then register for the event!

Dinner is Chicken Tenders and Veggies!

$40.00/participant if you sign up online in advance
$45.00/participant at the door (pending availability)

KNO POLICIES AND INFORMATION:
• You must sign up for Kids’ Night Out no later than 24 hours prior to the scheduled Kids’ Night Out (i.e. 5:30p.m. Friday). $40.00 pre-registration can be done in person, on our website (www.inthecave/events.com), or by calling our office (415-927-1630).
• Only 8 “same day” spaces will be available on a first come, first served basis (please understand this is for staffing purposes and for your child’s safety); “same day” spaces are billed at $45.00, no exceptions.
• If fewer than 5 children are signed up for Kids’ Night Out 24 hours prior (i.e. 5:30 p.m. Friday), Kids’ Night Out will be canceled, and parents of all registrants will be notified. Please let us know if you registered your child for Kids’ Night Out and he or she is no longer able to attend. If your child is registered and does not attend, you will still be responsible for the cost of the event ($40.00).
• If you have not registered online in advance, the Kids’ Night Out fee must be paid in full when you drop your child off at The Cave.
• Kids’ Night Out is for children ages 5 – 14 years old. Children of any other age must be approved by our Events staff prior to the night of the event.
• Dinner is served between 6:30 p.m. – 7:00 p.m. If your child does not like or is allergic to the meal being provided, please pack a pre-made dinner for him or her. If your child arrives after 7:00 p.m., be aware that dinner will already have been served.
• Attire for this event is gym appropriate clothing. A leotard, t-shirt, or tank top and shorts, sweatpants, or leggings are appropriate. Please no dresses, skirts, jeans, belts, or buttons on clothing.
• Misbehaving children will receive three warnings during the event; upon the third warning, a parent will be called and asked to come and collect the child.
• Kids’ Night Out is scheduled from 5:30 p.m. to 10:00 p.m.—no earlier than 5:30 p.m. and no later than 10:00 p.m. For every 15 minutes parents are late for pick-up, a $10 fee will be added to the account to cover staff costs.

See you there!

WOD 10.18.17

Your CrossFit Marin workout of the day is:

A. Superset

Shoulder Press
2-2-2-2-2
GHD Sit Up
15-15-15-15

B. As many reps as possible in 12 minutes:

2 Box Jump 36/30”
2 Handstand Push Up
4 Box Jump
4 Handstand Push Up
6 Box Jump
6 Handstand Push Up

Continue adding 2 repetitions to Box Jump and Handstand Push Up each round.

WOD 10.17.17

Your CrossFit Marin workout of the day is:

A. Work up to a heavy
Double Hang Squat Clean

B. Nasty Girls

3 rounds for time:
50 Squat
7 Muscle Up
10 Hang Power Clean 61/43KG